When period cramps hit, it’s natural to want to curl up into a ball and stay there until the pain passes. That instinct to protect and self-soothe makes total sense. Your body is trying to create comfort in the middle of discomfort. But sometimes, staying curled up can actually make the cramping feel even worse.
Instead of tensing up, there are a few gentle, Ayurvedic-inspired techniques that can help ease the pain and support your body in finding relief naturally. These are simple practices you can do right at home, and at the end, I’ll share the personal combination that gives me the fastest comfort for menstrual cramps.
Supta Baddha Konasana (Bound Angle Pose)
One of my favorite restorative yoga poses for cramps is called Supta Baddha Konasana, or Bound Angle Pose.
Here is how to do it: Lie down flat on your back with a neutral spine. Bring the soles of your feet together and let your knees fall open to the sides, creating a soft diamond shape with your legs. You want your feet fairly close to your hips but not straining.
Once you are settled, gently place your hands on your lower belly. Close your eyes and take slow, deep breaths into your hands, imagining your breath moving warmth and softness into the area where you feel the cramps. Stay here for a few minutes, letting your body relax fully into the floor.
Legs Up the Wall
Another amazing pose for period cramps is Legs Up the Wall. It is exactly what it sounds like — find an open wall space, sit sideways next to it, and gently swing your legs up the wall as you lower your back onto the floor. Try to get your hips as close to the wall as you comfortably can.
Stay here for about two to five minutes, letting gravity support your legs. This simple inversion helps encourage blood flow, reduces swelling in the lower body, and supports circulation in the pelvis — all things that can help ease cramping and bring a sense of calm to the nervous system.
Castor Oil Belly Rub with Warm Compress
Another gentle remedy you can try is massaging castor oil into your lower belly. Castor oil is known for its anti-inflammatory properties and its ability to promote circulation in the tissues underneath the skin.
If you do not have castor oil on hand, sesame oil is another beautiful, Ayurvedic option. It is naturally warming and helps support circulation, calm cramping, and bring relaxation to the lower belly.
After rubbing a generous amount of oil onto your lower abdomen, place a warm towel or a heating pad over the area. The warmth helps the oil absorb deeper into the skin and muscles, encouraging relaxation, improved blood flow, and gentle detoxification. You can do this for about fifteen to twenty minutes while resting or even while practicing deep breathing.
My Go-To Healing Ritual for Immediate Relief
Whenever cramps feel especially intense, my favorite method is combining the Supta Baddha Konasana pose with Reiki energy healing. As a Reiki practitioner, I use this time to tap into healing energy and allow it to flow where it is needed most.
Here is what I do: While lying in Bound Angle Pose with my hands on my belly, I close my eyes and visualize warm, healing light flowing down from the crown of my head into my hands. The energy moves into my lower abdomen on my inhale and gracefully swirls around. Then gently carries the tension down through my root chakra and back into the earth to be released on my exhale.
If you are unfamiliar with Reiki and would like to learn more about this beautiful, natural practice, you can check out my blog post Reiki for Beginners.
The next time cramps make you want to curl into a little ball of pain, I hope you feel empowered to reach for one of these practices instead of feeling stuck in the cycle of tension and pain. Your body knows how to heal — sometimes it just needs a little extra support.
Your body has so much wisdom. If you have a favorite way to support yourself during your cycle, I would love to hear about it. Feel free to share below.
